18 Mins to work up to a 5RM Back Squat
18 Mins for Quality
7-10 Double KB/DB Front Squats or Heavy Goblet
10 Plank Ups or 30 Second Plank Hold
1 Length Heavy Seated Rope Pull
75 REPS Ground to Overhead Sandbag
Every 15 Reps you must match with one of the following (alternate to do all 5)
- 15/10 Cal Row
- 15/10 Cal Ski
- 15/10 Cal Airdyne
- 15 Burpees
- 15 Wallballs
*1 Minute Rest after each Round (example: 15 G2O & 15/10 Cal Row then you rest a minute before starting G2O and Ski etc)
10 Min Skills Practice on Rope Climbs
Try new techniques ( Legless, Straddle etc.. ) if you have a firm grasp on the Spanish wrap & Russian style
With a Partner – 1 Works/ 1 Paces with 200m Run or Row
8 Min Amrap: Max Tire Flips and Jump/Step Through
2 Mins Off
8 Min Amrap: Max Rope Climbs
2 mins Off
8 Min Amrap: Max Sled Push Down/ Sled Pull Back
Focus on Quality Movement patterns.
5:30PM Kettlebell Class
15 Mins to Work up to a 5RM Bench Press
12 Min Repeating Ladder (1-5) Alternate Efforts w/ Partner
Scotty Bob’s AHASP
15 Min Amrap w/ Partner
1 Lap Sandbag Drag
Clean Sandbag & Sprint Back to tag out.
Offset OH/Rack Carry 400M
Looks like a fun day! Who doesn’t love Scotty Bobs!
Remember NO 6:30PM GRINDER Tonight.
40 Min Dice Roll With Partner
1. 100 DB Push Press -Pacer: 1 Lap Heavy Gimme
2. 100 Sit-ups -Pacer: 1 Lap Sandbag Drag
3. 100 Wallballs -Pacer: 10 Cal Ski
4. 100 Cal Row -Pacer: 7 Plate Burpees
5. Farmer Carry the Flat Loop -Pacer: OH Carry
6. 60 Tire Flips -Pacer: 15 KB Swings
7. 100 Dumbbell Step-ups -Pacer: 10 Push-ups
8. Player’s Choice
Today is an extended effort! Use the die to roll your objective. Complete that objective with your partner and roll again. MOD elements with the intention of constant movement. Pace should be brisk but not AFAP. You will be working for the full 40 mins so stay under your threshold and move through it. If you re-roll something you have already done, roll again till you get a new objective.
“50/20” Squat/ Swing Clean Thrusters/ Strict Pull-ups
You will spend 20 Mins working up to 50 reps of each exercise. Use a weight that is challenging for 5 reps on the Squat/Swing Clean Thrusters. You will match the thruster reps with pull/chin-up reps. Meaning if you do 5 squat clean thrusters you have to do 5 pull-ups before moving on. Pull-ups are at BW or banded if needed. If you get over 50 Reps before the 20 mins is up you will add weight for the next time this workout comes around again. Attention should be paid to getting 50 Perfect Reps not 50 as fast as possible. Keep track of weights and MOD’s so you can retest against it. This isn’t a CFCA benchmark but it is highly trackable to see progression in strength/ strength endurance and that is really motivating. We are going to experiment with a few of these workouts this winter as an unconventional way of doing strength days.
Can use KB’s/ DB’s or MOD to a Heavy Headcutter
10 Rounds w/ Partner or 10 Mins
3 Shuttle Runs then tag out.
8AM Community Team Workout – bring a friend, bring a stranger. The More the Merrier! $5 for all non members which is donated locally. Help us grow the best most supportive community on Cape Ann!
20 Mins for Quality
Min 1: 8-12 Deadlifts
Min 2: 10-20 Total Reps Seated KB/DB Seesaw Press
Min 3: Rest
4 Rounds or 15 Mins
15 Russian Swings
15/10 Cal Row/Ski/AD
1 Min Off
GET OUTSIDE! Go do something active for 30-60+ mins at at moderate pace preferably with friends or family. (hike, jog, paddle, row, bike etc.) What you do matters less than just doing the duration at a conversational pace. A few of these easy sessions per week can really enhance your cardiovascular base which can help with both high intensity performance & recovery.
Mental Restoration: Carve a little time today (but really everyday) to slow down and prep for next week. Plan Meals, stretch out, meditate? Set yourself up for success cause those that fail to plan are planning to fail.
“Around the World” for 3-5 Rounds
3 Min Easy Row
3 Min Easy Ski
3 Min Easy Airdyne
3 Min Yoga Flow
Why are these workouts important? https://opexfit.com/blog/why-do-we-love-map-10. These should be easy efforts. Fully conversational or nose breathing only pace (which is REALLY SLOW!) Get blood flowing, flush out soreness and prep the body for the next harder session.